| Location: Mooresville,NC, Member Since: May 01, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2007 Highlights: Litchfield Road Race (7.1) in 58:36
2008 Highlights: New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30
2009 Highlights: Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09
2010 Highlights: Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59
2011 Highlights: Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05
2012 Highlights: Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).
Personal Records
1-mile: 5:39/track (2008)
5k: 19:05/Jingle Bell (2011)
10k: 39:58/road race (2010)
20k: 1:23:59 (2010/New Haven)
1/2 marathon: 1:28:35 (2011/Ghost Trail)
marathon: 3:06:59 (2010/Philly)
Short-Term Running Goals: Sub-3:05 marathon in Fall
Sub-1:23 in New Haven 20k
Sub-46 min in Litchfield RR
Sub-19 in 5k
Sub-5:30 in mile
Upcoming Races:
TBD
Long-Term Running Goals: sub-3hr marathon
sub-5:15 min mile
become a competitive master's runner
win age division in smaller marathon
Personal: Married w/six daughters (9 year age span)
Pastor a church in NC
Enjoy travel and recreation with family
Began running in November of 2007
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Click to donate
to Ukraine's Armed Forces
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1724.05 | 476.80 | 295.90 | 3.85 | 2500.60 |
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| Brooks Launch 2 (orange) Miles: 125.50 | Brooks Launch (orange) Miles: 148.00 | Riders Red/yellow Miles: 124.35 | Brooks Pure Cadence (red) Miles: 5.00 | Mizuno Wave Inspire (yellow/blue) Miles: 404.05 | Brooks Racer (red/white) Miles: 41.70 | Brooks Adrenaline (black) Miles: 7.50 | Dc-racers (blue) Miles: 134.15 | Wave Inspire 16 Miles: 414.05 | Elixir 8's Miles: 111.60 | Elixir 8's Orange/black Miles: 107.45 | Mizuno Wave Inspire 9 (red) Miles: 209.15 | New Balance (blue) Miles: 332.60 | Barefoot Miles: 8.00 | Brooks Launch/black Miles: 313.45 | Asics Dc-racer Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
| Ran 7 miles @ 6:58 pace w/.5 jog in the middle. 2 miles cooldown- 9.5 miles total. |
| Brooks Launch 2 (orange) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 10-minutes weights + 6 miles on TM- last 3 @ 5:57 pace. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 slow miles at the gym + upper body- 10 minutes. |
| Brooks Launch (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Three mile warm-up on the TM and then 3 miles @ 6:27 pace. Followed by 20min leg workout. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
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Just warm enough to get a nice run in outside- 4 miles @ 6:54 pace, followed by .5 jog, stretch, and then 3 miles @ 6:53 pace. Jogged two more for 9.5 total. |
| Brooks Launch 2 (orange) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Ran outside with my wife before heading for class in Boston- 7.35 miles total. |
| Riders Red/yellow Miles: 7.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 mp miles on the gym TM (7:24 pace) and then leg workout. |
| Brooks Launch (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on the TM @ gym + weights. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the hotel TM. |
| Brooks Launch (orange) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 mile on TM @ 7:24 pace- Gold's Gym near Boston. It's been crazy trying to get running during this 2-week intensive study work connected to my doctorate |
| Brooks Launch (orange) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on the TM @ Gold's gym |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Back home. TM @ gym: 3 mile warm-up and 3 miles @ 6:27 pace. Also, 20 minutes of weights. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Started off with weight @ the gym. My strength is returning w/the low mileage weeks. Did bench press 3 x 5 with 225. Could barely do 185 x 5 last summer. Also, did a TM workout- 3 mile warm-up and then 3 miles in 18min. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on TM @ 7:24 pace + leg workout, including 3 x 225 squats. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on TM + weights. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles on TM + weights. |
| Brooks Launch (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM + weights. |
| Brooks Launch (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Ran 5 miles outdoors w/2 of my daughters- right around 15 degrees w/light wind. Finished my run on a TM by doing 1-mile warm-up and 3 @ 6:27 pace. |
| Riders Red/yellow Miles: 5.00 | Brooks Launch 2 (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the TM @ 7:24 pace- one sweaty mess at the end. |
| Brooks Launch 2 (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM + weights. |
| Brooks Launch 2 (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM, 5 @ 7:24 pace. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on TM + weights. |
| Brooks Launch (orange) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM @ 7:24 pace. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Weights + 3 miles on the TM then ran outdoors with my daughter for 7 miles @ 9min pace. |
| Riders Red/yellow Miles: 7.00 | Brooks Launch (orange) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 7:18 pace on the TM. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Weights + 6 miles on the TM: 3 warm-up and 3 @ 6:27 pace. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| Weights + five miles on the TM, 4 of them @ 7:30 pace. |
| Brooks Launch 2 (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy on the TM. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy in the blizzard outdoors w/my wife. |
| Riders Red/yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
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6 miles on the TM, 5 @ 7:24 pace + weights. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
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5 miles on the gym TM; 4 of them @ 6:27 pace. |
| Brooks Launch (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on the TM. |
| Brooks Launch (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 7:30 pace on the TM + weights (legs). |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| 6 miles on TM @ the gym- 3 @ 6:27 pace. Also, 20 minutes weights. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 more miles on the TM- 7:24 pace. I am so ready for the cold weather to break, so I can return outside and pick up the mileage! |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles on the TM. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles on the TM, including the last 3 @ 6:27 pace. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles on the TM + weights. Did 6min intervals: .25 miles, 1.5 miles, 1m, and .25. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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15 minutes weights + 8 miles @ 7:30 pace on the TM. I'm so ready for Spring! |
| Brooks Launch 2 (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles outdoor! Yes, 39 degrees, so I ventured out! Time to start weaving in some outdoor running and build a better base. |
| Brooks Launch 2 (orange) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 7:30 pace on the TM. |
| Brooks Launch (orange) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Weights + 6 miles on TM- 3 @ 6:27 pace. |
| Brooks Launch 2 (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM @ 7:30 pace. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles- 4 outdoors and 2 on the TM + weights (4 sets of 225 x 10 full squats). |
| Riders Red/yellow Miles: 4.00 | Brooks Launch 2 (orange) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 1.00 | 0.00 | 6.00 |
| 4 miles @ 7:30 pace, then 1 @ 6min pace + a slow cooldown- 6 miles total (TM). |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles outside in the snow with 2 of my girls. |
| Brooks Pure Cadence (red) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM @ 7:30 pace. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ran 3 miles on the TM and then joined my wife for a 5 mile run outdoors. 43 and sunny! I am getting ready to soon pick up the mileage and begin getting outdoors. First, need to get through another predicted snowstorm.
Haven't bought new shoes since Labor Day. Most of mine are getting into the mid-300's and 400's. Just purchased two fresh pairs to come in on Friday. That should help inspire! |
| Brooks Launch 2 (orange) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM. |
| Brooks Launch (orange) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 4.00 |
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4 miles on the TM- progressively worked my way to 6:27 pace and held that for the final mile. |
| Brooks Launch 2 (orange) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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AM: Leg workout + 3 miles on the TM
PM: Ran 7 miles w/2 of the girls at just under 9min pace.
Broke out 2 different new shoes- very happy with both! |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 | Brooks Racer (red/white) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Beautiful day! High 40's, so headed out in shorts and long sleeves. Sunny, no wind, and a lightly broken new pair of shoes. Started out slowly (just under 8:15ish) for first two miles and progressively picked up the pace. Ran miles 5-7 under a 7:30 pace. Overall, did the first 7 miles in 54min (7:43 pace) and jogged the last 1.5 @ 9min pace- 8.5 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles w/my wife in 50 degree weather! Three days in a row outside and an 11 over day streak now happening. Hope to gradually pick up the mileage and get back to where I used to be. |
| Brooks Racer (red/white) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 miles on the TM @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Weights + 5 miles on the TM- very tired and sluggish. Rainy, gloomy weather and I have yet to adjust to the time change! |
| Brooks Racer (red/white) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ran 9.25 miles outside @ 9min pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| Quick run on TM @ the gym: 3 mile progressive warm-up and then 3miles @ 6:27 pace. |
| Brooks Racer (red/white) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles w/my 13-year-old @ just over a 9min pace. High 20's and windy!! Snow storm coming in early this week...yuck!! |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on TM- 5 @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Weights w/legs- full squats...pyramid, going up to 245 w/5 reps. 6 miles on TM- last 3 @ 6:27 pace. Legs were burning. |
| Brooks Racer (red/white) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 7.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles on mid-30's weather. Charged through the hills on the first 7 miles @ 7:21 pace (6:47 on mile 7)...jogged the last 1.5 as a cooldown. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| Mid-30's, yet ventured out- 1 mile warm-up, 3-miles mp, .5 jog, 3 more miles mp, and then 1 mile cooldown- 8.5 miles total w/6 of them @ 7:15 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Weights + 4 miles on the TM at the gym. |
| Brooks Racer (red/white) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran 6 with my daughter in the snow + an extra 5.25 on my own- 11.25 total. This is my first 50-mile week in forever. Slowly building back to 70-mile weeks. Hopefully by May or June. |
| Mizuno Wave Inspire (yellow/blue) Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran 6.25 miles with my wife in mid to high 30's. When will Spring emerge? |
| Mizuno Wave Inspire (yellow/blue) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 7.00 | 0.00 | 0.00 | 9.75 |
| Cold and windy out- bundled up a little and went into mp for the 1st 4 miles (7:13 pace), jogged .5 miles and then did another 3 miles @ mp (7:01). Jogged the last 2.25 for 9.75 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on TM + weights. |
| Mizuno Wave Inspire (yellow/blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.75 | 0.00 | 7.00 |
| 7 miles w/my daughter...a little bit of snow out. Stopped by the track and did a little bit of speed work as well. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.25 | 2.25 | 0.00 | 7.00 |
| TM @ the gym: 2.5 warm-up, 2.25 @ 7:30 pace, and finished w/2.25 miles @ 6:27 pace- 7 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles with my wife. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 0.00 | 10.50 |
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Ran the Litchfield Road Race course with my two oldest daughters in 1:02:30. Went to the gym and did weights + 3.5 miles on the TM to top my mileage from last week.
Haven't weighed myself in a while...was a little fearful to do so and found it at a 4 year high- 192lbs. Plan to return to better eating habits and continue to creep up in mileage. Hope to be back in the low 180's by June and mid-to high 170's by marathon season. |
| Riders Red/yellow Miles: 7.00 | Brooks Racer (red/white) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in the early evening. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I'm needing to shed a few lbs.- 192 on the scales Saturday. Want to lose at least a pound a week for the next 12 weeks. Most of this will come through healthy diet. It will help to get the mileage up as well- increased from 120 miles in Feb. to 200 in March. Goal is 250 for April and 300 for May.
Ran 9 today in the rain- first 8 miles @ 8:40 pace and then jogged the last mile very slowly as a cool-down. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Freezing cold out, so back in the gym...weights + 7 miles on the TM, 5 of them @ 7:30 pace.
Weight: 190 lbs. |
| Riders Red/yellow Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Bitter cold and wind today...back in the gym for 7 miles on the TM @ 7:30 pace.
Weight: 188 lbs. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 9.00 | 2.00 | 0.00 | 12.25 |
| I had a great day of running. A quick 5 in the morning on the TM- 3miles @ 7:30 and then 2 miles @ 6:27. Then in the late afternoon ran .25 warm-up, the 1st 6 miles of our road race @ 6:51 pace, and then a 1 mile cooldown- 12.25 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Ran 5.25 loop and then joined my wife for another 6.75- 12 miles total. |
| Riders Red/yellow Miles: 6.75 | Mizuno Wave Inspire (yellow/blue) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.50 | 0.00 | 0.00 | 11.25 |
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4 miles on the TM @ the gym + weights.
Ran the Litchfield Road Race course w/my oldest in 59:56- 7.25 miles overall.
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| Riders Red/yellow Miles: 4.00 | Mizuno Wave Inspire (yellow/blue) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Ran w/three of my girls to the track. Did 4x400 @ 80-85 seconds each. Ran back home for a total of 8 miles. |
| Brooks Racer (red/white) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| Beautiful out...first real day of Spring! Did 3 x 2 miles w/.25 jog between intervals (7:01, 6:54, and 6:50 paces)- veered into the woods and ended up doing 11 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 slow miles outside...warm, slow, and sluggish, yet great to be out in short sleeves! |
| Riders Red/yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Weights at the gym + TM workout- 4 miles slow + 3 @ 7:30 pace- 7 total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 5 of them through trails. |
| Riders Red/yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 35 degrees, windy and rainy- back in the gym for 8 mile run on the TM- 4 of them @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran 3 miles on the TM at the gym (+ weights) and then 7.5 miles w/my 2 oldest daughters outdoors (RRace in 1:00:11)- 10.5 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.00 | 13.75 |
| Ran 1-mile warm-up and then did 3 x 2 miles, averaging 6:38 pace...jogged the final mile back home and was met by my wife. Changed shirt and shoes and ran another 5.75 w/her. I was pretty dead about 4 miles into the second segment, but am happy to finally start stretching out my mileage. 13.75 miles total. |
| Riders Red/yellow Miles: 5.75 | Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles- 7 through trails @ 8:40 pace. Prayers for all in Boston! |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 miles on TM @ the gym, weights, and then did 4.5 miles outside- 7.5 total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7 mile road race w/my daughter in 1:00:14 and jogged an extra .5 for 7.5 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles alongside two of my younger girls on bikes- 5.5 of them were on trails. |
| Brooks Adrenaline (black) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 6.00 | 0.00 | 14.25 |
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Ran mile warm-up and then 3 x 2 miles (RR course) @ 6:36 avg. pace. Light jog at the end for 8.25 miles total.
Ran another 6 w/my wife- 4 of them on trails. Took a spill part way through on a root...skinned knee, pebbles in my hands, and a nice bump to the elbow-more of a shot to pride than anything. 14.25 for the day.
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| Riders Red/yellow Miles: 6.00 | Mizuno Wave Inspire (yellow/blue) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4 miles on TM @ the gym + 15 min weights and then ran 7 w/my two oldest- 11 miles for the day and my first 70 mile week since probably last September. |
| Riders Red/yellow Miles: 4.00 | Mizuno Wave Inspire (yellow/blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Ran the "Pie Hill" course, running most of it at 8:35 pace- 12.75 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, 7 of them through trails, keeping an 8:30 pace for the first 6-7. |
| Riders Red/yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| ran 3 miles @ the gym on the TM + weights. ran another 6 outside- high 30's and windy.
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| Mizuno Wave Inspire (yellow/blue) Miles: 6.00 | Dc-racers (blue) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles- 9 of them on trails. |
| Riders Red/yellow Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 1.00 | 0.00 | 9.00 |
| Ran 1-mile warm-up on a TM and then ventured outside. Started with 3 miles @ 6:50 pace, jogged a mile, ran 2 miles @ 6:45 pace, jogged a mile, and then the last mile @ 6:20 pace- 9 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles w/my wife, 6.5 of them on trails. |
| Riders Red/yellow Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran 3.5 miles at the gym (TM) + 20 minutes on weights.
Ran the Litchfield Road Race course with my eldest 2 girls- broke an hour easily- 59:03 for one and 59:12 for the other. Jogged an extra 1/2 mile for 7.5 miles total
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| Mizuno Wave Inspire (yellow/blue) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles w/2 of my girls who were on their bikes- 8 of them on trails. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the TM @ the gym @ 7:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles- 7 of them on trails. |
| Riders Red/yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Ran 1-mile warm-up and then the first 6 miles of the road race @ 6:45 pace (w/out stopping)...stopped stretched and dropped down another 6 miles, 5 on trails for 13 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles, 4 of them on trails. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Missed yesterday- 1st time in over a month. However, spent the day walking through an amusement park as a chaperone.
Did 7.1 miles w/my two oldest @ about 8:40 pace...added 3 more w/my 4th daughter.
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| Mizuno Wave Inspire (yellow/blue) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 6.2 miles w/Ed...went right back out and did another 6 w/my wife. |
| Mizuno Wave Inspire (yellow/blue) Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 2.00 | 0.00 | 0.00 | 10.80 |
| 2 miles @ 7:25 pace and then several miles on trails before a final mile jog back on the road- 10.8 miles total. |
| Wave Inspire 16 Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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Had a nice run today- 1-mile warm-up, 3-mile tempo (6:39 pace), 2 mile jog uphill, 2-mile tempo (6:35 pace), 2-mile jog, and then finished w/final mile in 6:15- 11 miles total.
My weight is now down to 183- 10lb loss since Easter. Hope to lose another 5 by the Litchfield Road Race in 1 month. |
| Wave Inspire 16 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 2.00 | 0.00 | 0.00 | 13.75 |
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Turned my schedule backwards today and got in a morning run- 9.75 miles w/all but 1 on trails.
Ran another 4 miles with my daughters- did the first two @ 8:30 pace and then picked it up to finish the last two @ 7:25 pace. They were running well! |
| Mizuno Wave Inspire (yellow/blue) Miles: 9.75 | Wave Inspire 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 6.00 | 0.00 | 7.25 |
| Jogged 1/4 mile and then ran first 6 miles of road race @ 6:41 pace. Jogged the final mile home slowly- 7.25 miles total. |
| Wave Inspire 16 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| Ran 8 miles and then joined up with my wife for another 5.75- 13.75 miles total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 5.75 | Wave Inspire 16 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
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Ran the Litchfield Road Race Course with my oldest two. They flew through it today in 57:48 and 58:36- which includes .5 mile finish @ 9% upgrade hill. Jogged .75 at the end for 7.75 total.
I was tempted to run more today, but I'm faithfully sticking to the 10% rule. I'll stay in the 70's for another week or two and then maybe break into 80 mile weeks. I've been feeling very healthy, so don't want to fool around w/potential injury.
OK...I lied. Was studying before dinner and just felt a gush of energy. Decided to go out for a 3-mile (slow) which turned into a 6-miler (moderate). Did the first three @ about 9min pace and the last three @ about 8:10 pace. Felt great!
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| Mizuno Wave Inspire (yellow/blue) Miles: 6.00 | Wave Inspire 16 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Ran 6 miles alongside 5 of my girls riding bikes- 3 of them @ 7:20 pace and the other three at about 8:40 pace...stopped at the house to drop off the girls and then got an extra 4 miles in- 10 total. |
| Mizuno Wave Inspire (yellow/blue) Miles: 4.00 | Wave Inspire 16 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 1.00 | 0.00 | 0.00 | 10.75 |
| Ran 10.75 miles, 7 of them on trails. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9 min pace- 9 of them on trails. |
| Mizuno Wave Inspire (yellow/blue) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Raining out- 7 miles on the TM- last 4 @ 6:27 pace. |
| Wave Inspire 16 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 2.00 | 0.00 | 6.00 |
| Little time today. Hit the TM and did 4 miles @ 7:30 and the last 2 @ 6:27 pace- 6 total. |
| Wave Inspire 16 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 6.00 | 0.00 | 14.25 |
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Did .25 warm-up and then ran first 6 miles of local road race, breaking it up into two parts- 3.5 miles, stretch, and then 2.5 miles, and finally 1 mile cool-down. did the 6 tempo miles @ 6:30 pace.
Ran another 7 w/my wife @ 9min pace.
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| Wave Inspire 16 Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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Ran the Litchfield Road Race course with my 2 oldest. Kept under 8min pace all the way through mile 6 (47:33) and then hit 9% uphill on mile 7- my 13-year-old finished in 56:48 and my 15-year-old in 58:12- both were great times- jogged an extra .5 for 7.5 miles total.
Ran another 4.5 miles on my own to make it a 70 mile week.
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| Wave Inspire 16 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Ran the Pie Hill course in the rain- 12.8 miles total. |
| Wave Inspire 16 Miles: 12.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 3.00 | 0.00 | 11.25 |
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Really hot and humid out, so I got a quick work-out at the gym. 3-mile warm-up, progressively getting faster, 3 miles @ 6:27 pace, and then 1.25 mile cooldown- 7.25 miles total. Might go out again this evening. Depends on how late my meetings go.
Ran another 4 miles w/my wife @ 9min pace.
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| Dc-racers (blue) Miles: 7.25 | Wave Inspire 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles w/my oldest @ just over an 8:30 pace. |
| Wave Inspire 16 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.50 | 3.00 | 0.00 | 6.00 |
| Not much time today, but got a quick 6 in on the TM @ the gym. 3 -mile progressive warm-up followed by 3 miles @ 6min pace. |
| Dc-racers (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Ran 5.25 miles outside before getting hit w/thunderstorm...did 2.75 extra on the TM- 8 total, the first 2 @ 6:30 pace. |
| Mizuno Wave Inspire (yellow/blue) Miles: 2.75 | Wave Inspire 16 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.00 | 0.00 | 6.10 |
| Raining out again, so went to the gym and did 3-mile progressively down to 6min pace, quick break, and then 3 miles @ 6min pace- 6.1 miles total. |
| Dc-racers (blue) Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Cold (low 40's), windy, and pouring rain- ventured out with my 2 oldest for 7 miles @ 8:40ish pace...stopped by the house to get a dry shirt, socks, and windbreaker- went out for another 11.25 miles- 18.25 total. |
| Wave Inspire 16 Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles with my wife on the beach street route- nice hills and kept just over 9min pace. |
| Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 6 mile w/my wife (trails) and then another 3.5 on my own- 9.5 miles total. |
| Wave Inspire 16 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 6.00 | 0.00 | 10.25 |
| Ran .25 warm-up and then did first 6 miles of LRR course in 39:15 (6:33 pace). Jogged a mile and then joined my oldest daughter for another 3 miles- 10:25 miles total. |
| Wave Inspire 16 Miles: 3.00 | Elixir 8's Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| TM run- 3-mile progressive warm-up and then 2 x 2.5 miles @ 6:27 pace. 8 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 1.00 | 10.00 |
| Ran down to the track @ low mp (7:30) for 2 miles. Jogged a lap and then did 4x200 w/my oldest daughter. Jogged another lap and did 2 x 400 (78,79), jogged home, switched shoes and did another couple miles for 10 miles total. I think I broke 300 for the month-1st time in a very long time! |
| Wave Inspire 16 Miles: 2.60 | Elixir 8's Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.50 | 0.00 | 9.00 |
| Low to mid-90's out. I was going to try to run the road race at a slower pace and after a 2-mile warm-up got 2.5 miles into the ran @ a 6:45 pace. That is where the heat overwhelmed me. I stumbled my way through another 1.5 miles to find a water spicket. Replenished and finished up the course @ a slow pace- 9 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| OK...last Saturday was low to mid-40's w/high winds. Today was low to mid-90's with high humidity. Serious? That's a 50 degree swing, close to 60 if you include wind chill- in one week! Anyway, ran the road race course with my oldest who wanted to run it fast. I told her to use caution and the heat took care of that fairly quickly- mile 1- 7:45, mile 2- 8:00, mile 3- 8:20, mile 4- 9min and hung to about a 9min pace until the bottom of the 9% grade hill on mile 7- that knocked us out! Dropped her off, switched shoes and ran another 8 miles on my own- mostly trails. Seriously beat at the end! 15.2 miles total. |
| Wave Inspire 16 Miles: 8.00 | Elixir 8's Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Ran 3 miles warm-up on the TM, then 3 miles (6:27,6:22,6:18), quick stretch and then another 3 miles in 18min- 9 total. |
| Dc-racers (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles w/my 2 oldest at just over an 8min pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 6.00 | 0.00 | 8.25 |
| 1 miles warm-up and then ran the 1st 6 miles of the Litchfield Road Race. Since I'm 4 days away from running it this weekend, I decided to break it into 2 parts (so 4 miles would be my longest stretch at race pace). Did first 4 miles firm, jogged a quarter, and then 2 more firm miles. The 6 miles were in 39 min (6:30 pace). Jogged the final mile for 8.25 total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
| Ran .25 warm-up and then 3.25 miles @ 7:18 pace and completed the rest of the run @ just over 9min pace- 7.25 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the TM. |
| Wave Inspire 16 Miles: 5.00 |
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| | Race: |
Litchfield Road Race (7.1 Miles) 00:49:01, Place overall: 91, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 7.10 | 0.00 | 8.50 |
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Did 1.4 mile warm-up before heading to the starting line for the Litchfield Road Race. It started 1pm in 80 degree heat and high humidity. Today was a day I felt only 1 gear, so treated it like a training run (although many of my training runs have been better this past month).
2,000 runners and the start and we were off at 1pm sharp...
Mile 1: 5:52 (not as fast as it seems...includes huge hill with 9% grade down)
Mile 2: 6:23 (felt comfortable, yet was already feeling the heat...small uphill, no shade)
Mile 3: 6:42 (things flattened out, entered shady area, no 2nd gear)
Mile 4: 7:07 (feeling the heat...stopped and drank 3 cups of water before heading uphill)
Mile 5: 6:59 (still feeling the heat...kept things slow and steady)
Mile 6: Never checked the watch, but probably around 6:55-7min pace)
*40:13 at 6 mile mark (6:42 pace)...now entering the 9% grade uphill for 1/3 mile
Mile 7: walked the 2nd half of the hill and then held my place till the finish.
Finish: 49:01 (91st, 8th in age division)...56 sec slower than last year...also weigh 7 lbs more than last year at this time...other than the hill, satisfied with the effort. |
| Dc-racers (blue) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Raining out, so headed to the gym. The plan was to run 1 hour on the TM @ 7:30 pace. I was doing just fine until my machine blew a fuse at the 6mile mark. Front desk couldn't fix it, so cut my workout short. Felt good for post-race. Didn't really kill myself yesterday, so felt fine today. |
| Wave Inspire 16 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Pouring rain...ran 8 miles on the TM @ 7:30 pace. | |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| I've been unable to get out in good weather for the past several days, so found a window this morning and dropped an 18-miler in (18.3 to be exact)- first 7 miles under 8:30 pace and the last 12 over 9min pace. Went loop from gym. |
| Wave Inspire 16 Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Raining again! Did a quick TM workout- 7:30,7:30,7:24,7:24,7:18,7:18,7:13- 7 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles- 1st 7.75 on my own @ 8:08 pace (last 2 around 7:30 pace)...stopped by the house and joined up with my wife for another 6:25 miles @ just under 9min pace. |
| Wave Inspire 16 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
|
7.25 miles with my 2 oldest daughters- nice run w/great conversation.
4 more miles w/my wife. |
| Wave Inspire 16 Miles: 4.00 | Elixir 8's Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles w/my wife. |
| Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.00 | 0.00 | 9.50 |
| Ran 2 miles down to the track w/my girls and did 3 miles worth of intervals- 4 x 400, 2 x 800, and 1-mile- 84 sec avg., 2:51 avg, and just over 6min- ran 9.5 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 6.50 |
| 6.5 on the TM- 2 @ 7:30 pace. |
| Wave Inspire 16 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Ran 10 miles @ 7:09 pace w/my 2nd oldest next to me on her bike. Closed w/a 2-mile cooldown- 12 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up and then 7 miles @ 7:30 pace on the TM. Sweaty mess at the end! |
| Wave Inspire 16 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| 14.4 miles- 1st 8.4 combination of trails/road @ about 8:40 pace. Last 6 on road w/my wife @ about 9min pace. |
| Wave Inspire 16 Miles: 8.40 | Elixir 8's Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 6.00 | 0.00 | 12.00 |
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Did TM at the gym: 2 mile warm-up and then 3 miles @ 6min pace.
Joined the girls in the afternoon, 2 runners and 3 on bikes. Headed 2 miles down to the track- ran the 2 miles in 13:08 (6:34 pace) before doing intervals- 2 x 100, 2 x 200, 2 x 400 (75,71), and a few extra sprints. My 2nd grader surprised everyone w/a 38 second 200 and a 91 second 400. Although we know she's fast, we've never timed her at those distances- all done barefoot.
Ran 2 miles back home to make it 12 miles for the day. |
| Dc-racers (blue) Miles: 5.00 | Elixir 8's Orange/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.60 | 3.00 | 0.00 | 8.60 |
| Ran alongside 2 of my girls + wife on bikes. Went off road and then I ran the trail course in 19:24 (6:28 pace), breaking it into two chunks w/a quick breather after the hill. Did a total of 8.6 miles. |
| Wave Inspire 16 Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 6.00 | 0.00 | 11.50 |
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5 miles on the TM in the morning- 2 x 400, 1 x 800, and 1 miles @ 6min pace.
Ran w/my 13 year old. First, did 2 miles to the track (13:08 for me and 14:32 for her)...ran 4 x 200 and 2 x 400 (81 sec each)...a storm came sweeping in and we ran 1.5 miles hard before taking cover on someone's front porch. It was an older couple, we knocked on the door a few times and they seemed scared to answer it. So we just sat in a narrow porch area for 20 minutes or so getting absolutely pelted. My wife drove through the neighborhood and found us. Lighting was bad and we lost power for several hours. All is fine though! Oh yeah, I did the first mile back in 6:04 and then stopped to wait for my daughter who did the first mile back in 7:04 and we kept just over a 7min pace for the next .5 before taking cover- 6.5 miles total. |
| Dc-racers (blue) Miles: 5.00 | Elixir 8's Orange/black Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the TM. |
| Elixir 8's Orange/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 easy miles w/my 2 oldest daughters. |
| Wave Inspire 16 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on hotel TM. |
| Elixir 8's Orange/black Miles: 3.00 |
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| | Race: |
Lightfoot 5-miler (5 Miles) 00:33:49, Place overall: 11, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 2.00 | 0.00 | 13.00 |
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Lined up for a 5-miler with my 2 oldest. It was warm w/100% humidity. Started firm, but then just hung on for a nice training run.
Mile 1- 6:16 (hills)
Mile 2- 6:26 (more hills...nothing strong, but steady)
Mile 3- 6:38 (warm...wishing this was a 5k...quit looking at my watch)
Miles 4 & 5- just hanging on for a respectable time.
Finish: 33:49 (glad to get it over with!)
My 13-year-old ran a 39:40 and my 15-year-old ran 41:04. Both respectable times.
Ran another 7.75 miles w/my wife in the afternoon.
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| Wave Inspire 16 Miles: 7.75 | Elixir 8's Orange/black Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
| Raining out, so did a TM run- 1.5 miles warm-up and then 8 miles @ 7:03 pace- 9.5 miles total. |
| Elixir 8's Orange/black Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 2.00 | 9.50 |
| Ran 2 miles down to the track (12:32/6:16 pace) and then did 8 x 400 (82,81,78,76,84,82,76,73)...jogged a few more laps and then ran home (w/13-year-old)- finished the last .5 miles strong- 9.5 miles total. |
| Dc-racers (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
| Ran w/my 15-year-old down to the track- 2 miles in 14:08. Did 4 x 200, 2 x 400, and 5 x 100. Did a few more laps and then ran home- 9 miles total. |
| Elixir 8's Orange/black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.00 | 0.00 | 9.25 |
| Ran 3.5 miles to White's Woods w/my wife and 13-year-old. Ran the 5k at a firm pace (20:25/6:30 pace) and then ran another 2.75 miles home- 9.25 miles total. My 13-year-old ran a 24:10 and my wife ran a 28:15. Tough little course w/a big hill in the middle. |
| Wave Inspire 16 Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.10 | 0.00 | 16.10 |
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Ran 3.5 miles down to Whites Woods. Did the Whites Wood's 5k, breaking it into 2 parts. Rested 2 minutes half way at the top of the hill. Ended up doing the 5k in 19:05 (2 x 1.55 miles @ 6:09 pace. Ran home for 10.1 miles total. Replenished w/a peanut butter sandwich, 3 bottles of water, switched shoes and headed out with wife for another...
6 miles @ 9ish pace- 16.1 for the day. 90 degrees and humid! |
| Wave Inspire 16 Miles: 10.10 | Elixir 8's Orange/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.60 | 14.60 |
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Ran w/my 13-year-old to Whites Woods from the gym (1-mile) and did 5 x 200 up a very steep hill in the woods. Then ran another 2.5 before returning back to the gym- 5 miles total. (86 degrees and humid)
Ran another 9.6 miles in the early evening heat- 87 + high humidity- did the first 6.5 miles @ 7:44 pace and then just slogged the last 3.1. |
| Wave Inspire 16 Miles: 14.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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Ran 4 miles @ the gym.
Ran another 7 outside- mp every other mile (7:20,6:55,6:42). |
| Wave Inspire 16 Miles: 7.00 | Elixir 8's Orange/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 0.00 | 7.10 |
| Ran w/my 2 oldest- first 2 in 12:55 and then another 5.1 nice and easy. |
| Elixir 8's Orange/black Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.50 | 0.00 | 5.50 |
| Raining out, so went to the gym and did 5.5 miles on the TM- the last .5 mile @ 6:27 pace. |
| Dc-racers (blue) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 1.00 | 0.00 | 11.50 |
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Rain in the afternoon and evening forecast, so slipped out for a morning jog- 8.5 miles.
Ran an extra 3 @ the gym- final mile @ 6:22 pace.
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| Dc-racers (blue) Miles: 3.00 | Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 3.10 | 0.00 | 10.85 |
| Ran down to White's Woods (4.5 miles), ran the 5k trail course in 19:41 (6:21 pace), and then jogged home- 10.85 miles total. |
| Wave Inspire 16 Miles: 10.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 2.35 | 0.25 | 8.85 |
| Ran .25 warm-up and then 2.35 in 14:40/6:14 pace (girls and I are trying to stretch out distance for an upcoming 5k), Courtney in 16:31 and Cassandra in 16:40. Jogged a few more miles and then did a couple 200 sprints uphill in the woods. Too buggy, so cut it short and then ran home- 8.85 miles total. Ciarra joined us on her bicycle. Solid workout. |
| Elixir 8's Orange/black Miles: 8.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 4.00 | 0.00 | 12.25 |
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2 miles @ 6:35 pace...jogged a 1/4...1 miles @ 6:20 pace...jogged a mile...1 mile @ 6:48 pace...jogged 2 miles- 7.25 miles total (95 degree heat).
Another 5 miles in the early evening.
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| Wave Inspire 16 Miles: 5.00 | Elixir 8's Orange/black Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles in 95 degree heat. Carried a water bottle for the first 4 miles, dropped it on mile 5 (all uphill), ran two 1-mile repeats for miles 6 & 7 (6:25,6:20) and crawled the rest of the way home (spicket at mile 8). |
| Wave Inspire 16 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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95 degrees again...stayed inside. Three warm-up miles on the gym TM and then 3 miles @ 6:10 pace.
Quick run after dinner- still terribly muggy, but less sun. Jogged 2 out and then ran 2-mile tempo back home (6:27,6:13)- sweaty mess at the end!
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| Dc-racers (blue) Miles: 6.00 | Wave Inspire 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Ran 6.25 in the early morning- already hot and humid!
Chaperoned 6-flags from 10:30-6pm- close to 100 degrees, but continuously sucked down bottles of water during the day. Fun time with my 2 oldest and friends.
Ran 4 w/my 13-year-old when we got home- nasty out! |
| Wave Inspire 16 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Nasty out! Mid-90's w/high humidity. Went 9.5 miles, partly road, partly trails. |
| Wave Inspire 16 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 3.10 | 0.00 | 8.10 |
| Hot and humid, so ran at the gym. Ran 5 miles and then did a hard 5k on the TM- 18:36 (6min pace). |
| Dc-racers (blue) Miles: 8.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| Ran down to Whites Woods...did the trail 5k- started out fast (1st 1.45 miles in 9min) and then walked the hill (did mile 2 in 9min) before picking it up for the final stretch. Ran it in 21:40. Jogged back home for 8.5 miles total. My 2 oldest ran the 5k as well in 22:57 (13-year-old) and 23:14 (15-year-old). |
| Wave Inspire 16 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
| Jogged .25 warm-up and then did 4-miles through the hills in 29:09 (7:17 pace). Jogged .5 and then ran 3 miles in 20:51 (6:57 pace). Jogged the final stretch home for 9.5 miles total. |
| Elixir 8's Orange/black Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4 miles @ gym + 5 miles after dinner. |
| Mizuno Wave Inspire (yellow/blue) Miles: 5.00 | Dc-racers (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles slowly. |
| Elixir 8's Orange/black Miles: 9.00 |
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| | Race: |
White Woods 5k (3.1 Miles) 00:19:59 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 3.10 | 0.00 | 13.85 |
|
Ran 5.25 miles @ the gym.
Ran just under 3 miles to a trail's race. Ran the trail 5k in 19:59 (walked the steep hill in the middle for 20 seconds to catch breath), and then ran home with my 2 oldest. All 6 of my girls placed- the oldest 2 ran the 5k in 22:10 and 22:42- both pr's for this particular course (my pr is 19:09).
Overall, felt good about the day, running 13.85 miles and doing ok on a day I felt incredibly sluggish. |
| Wave Inspire 16 Miles: 13.85 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.00 | 11.50 |
|
4 miles on the TM @ the gym.
7.5 miles 1/2 road, 1/2 trails, including 1.5 miles @ 6:15 pace in the middle. |
| Elixir 8's Orange/black Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 1.40 | 3.10 | 0.00 | 15.40 |
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Jogged down to Whites Woods and ran the same road race I just did on Thursday. Cut my time by 20 seconds- 5k in 19:40. Ran back home for 9 miles total. May go out for an early evening run. Might put me in position for a 300 mile month.
Broke out a new pair of shoes and ran 6.4 miles w/1.4 in the middle @ 7min pace.
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| Wave Inspire 16 Miles: 9.00 | Mizuno Wave Inspire 9 (red) Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles w/1 mile in the middle @ 7:30 pace. |
| Mizuno Wave Inspire 9 (red) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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| New Balance (blue) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran 11.25 miles, mostly trail running...felt pretty sore today. I'll break tomorrow's run into 2 pieces. |
| Mizuno Wave Inspire 9 (red) Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.10 | 0.00 | 16.10 |
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Ran 3 miles down to White's Woods race course. Ran the 5k in 2 pieces- 1/2 way in 9:15, 2-minute break and then finished in 19:09. Jogged 3 home for 9.1 total.
Another 7 miles w/2 of my little ones alongside on their bikes- gets me up over the 300 mile hump for the month.
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| Wave Inspire 16 Miles: 9.10 | New Balance (blue) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM: 4 miles
PM: 5 miles on hotel TM in VA. |
| New Balance (blue) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM: 4 miles on hotel TM in VA. |
| New Balance (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.50 | 0.00 | 0.00 | 12.00 |
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Ran 7 miles in GA outside the hotel. My wife joined me for 5 and then I picked up the pace for 1.5 miles before being chased down by a little dog. My wife saw the whole thing and was dying laughing when she saw me duck into the bushes and disappear with this little dog circling round. Everything ended up ok, pride a little shot though- 7 miles total for the morning.
5 miles on the beach.
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| New Balance (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: 6 miles.
PM: 4 miles on the beach barefoot. |
| Barefoot Miles: 4.00 | New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM: 7 miles in the FL heat, including 5 of them w/my 2 oldest.
PM: 5 miles on the beach w/my wife. |
| New Balance (blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
AM: 7 miles on the road.
PM: 5 miles on the beach.
|
| New Balance (blue) Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
AM: 6.25 miles w/Courtney.
PM: 4 miles on the beach w/Cassandra. |
| New Balance (blue) Miles: 10.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
|
AM: 6.25 miles
PM: 4 miles barefoot on the beach. |
| Barefoot Miles: 4.00 | New Balance (blue) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 2.00 | 0.00 | 10.25 |
|
AM: 6.25 miles- mostly slow, but 6:39 pace on mile 6.
PM: 4 miles- 9min pace until mile 4 (6:06 pace- 85 degrees). |
| New Balance (blue) Miles: 10.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
|
6 miles w/my daughters @ about 8:30 pace- w/6:28 on the final mile- 7:09 and 7:10 on the final mile for the girls. |
| New Balance (blue) Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles. |
| New Balance (blue) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM: 7 easy miles
PM: 4 easy miles on TM @ gym. |
| Mizuno Wave Inspire 9 (red) Miles: 7.00 | New Balance (blue) Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM: Slogged 7 miles in the FL heat.
PM: Another 4 miles on the gym TM.
|
| Mizuno Wave Inspire 9 (red) Miles: 11.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
| Warm-up, followed by a practice 5k in 20:40 in the FL heat to get ready for a 5k on Saturday. My oldest 2 did their trial run in 24:01 and 24:15- ran an extra 3 miles for 7.1 miles total. |
| New Balance (blue) Miles: 7.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
|
AM: 7 miles in the FL heat.
PM: 3 miles @ 7:19 pace on gym TM. |
| Mizuno Wave Inspire 9 (red) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles in the morning and 2 miles @ the gym on the TM. |
| Mizuno Wave Inspire 9 (red) Miles: 2.00 | New Balance (blue) Miles: 6.00 |
| |
|
| | Race: |
Celebration of Running (3.1 Miles) 00:19:47, Place overall: 54, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
|
Ran a 5k while on vacation near Orlando. It was warm, humid, but not overbaringly bad.
Mile 1: 6:06
Mile 2 marker: 12:20
Mile 3???
Finish: 19:47
I'm definitely not in the best racing shape, but this is a step in the right direction. Hopefully the times will begin to improve as we hit Fall.
My 2 daughters ran 23:10 and 23:29 and my wife got a 26:03. |
| Dc-racers (blue) Miles: 3.60 | Mizuno Wave Inspire 9 (red) Miles: 1.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
|
AM: 6 miles (7min on mile 6)
PM: 4 miles on hotel TM. |
| New Balance (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on hotel TM (mile 3 in 7:30). |
| New Balance (blue) Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 5.00 | 0.00 | 0.00 | 16.75 |
|
Jogged 1 miles warm-up, went into a 5-mile tempo @ 7:15 pace (2 steep hills), and then crawled the rest of the way back to the gym- 10.5 miles total. I'm in trouble for a 20k 1 week from Monday. Need to stretch out the mp miles over the next 10 days.
Jogged another 6.25 miles w/my wife.
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| Mizuno Wave Inspire 9 (red) Miles: 6.25 | New Balance (blue) Miles: 10.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 6.00 | 0.00 | 0.00 | 7.25 |
| Ran .25 warm-up and then 6 miles @ 7:01 pace. Closed w/1 mile cool-down for 7.25 miles total. |
| Mizuno Wave Inspire 9 (red) Miles: 7.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| Ran 2 x 3-miles @ mp- 7:19 pace for 1st three, stretched, and then 7:13 pace for the 2nd three...then jogged through the woods and back home- 10.5 miles total. |
| New Balance (blue) Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles- 7 of them on trails. |
| Mizuno Wave Inspire 9 (red) Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Continue to stretch out my mp running. Have a 20k next Monday and feel completely unprepared. Last week I stretched for 3 to 5 to 6 miles @ mp. Today I did 10 miles @ 7:18 pace through strong hills. I broke it into 4 x 3 x 2 x 1 w/.25 between sets and mile jog at the end- 12 miles total. Hope to stretch one more long run together @ fast pace on Thursday and then rest for 3 days before the race on Labor Day.
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| New Balance (blue) Miles: 12.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm-up and then 8 miles on the TM @ a 7:15 pace (7:24,7:24,7:18,7:18,7:13,7:13,7:07,7:07). Wiped up my embarrassing mess and headed home- 10 miles total.
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| Mizuno Wave Inspire 9 (red) Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles w/my wife, 5 of them on trails.
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| New Balance (blue) Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Did 1-miles warm-up and then 6 miles a close to race pace in 39:14 (6:32). Closed with another mile cooldown- 8 total. I'm pleased with how I've stretched out the mileage over the past 10 days or so. Still not sure if I can keep race pace for a 20k next Monday, but I plan to rest the legs this weekend and hope for fresh-leg magic to help me through. My goal at this point is to break 1:25 for a 20k...just not sure if I'm ready for the distance.
|
| Dc-racers (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 3.00 | 0.00 | 5.00 |
| 2 mile progressive warm-up on TM and the 3 miles in 18 minutes. Plan to rest the next 2 days for Monday's 20k.
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| Brooks Launch/black Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles with my wife- it was hot and humid, yet my legs were feeling fairly springy.
|
| Brooks Launch/black Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 3.00 | 0.00 | 13.00 |
| .6 mile warm-up and then lined up for a 20k. It was 80 degrees w/almost 100% humidy. Started out conservatively strong- 6:27,6:35,6:50, and then realized there was no way I could maintain this- already completely soaked w/squishy shoes. Shifted to a slow training run and finished around 1:44ish. Rough day, but my wife and 2 daughters did well- she was 1:55ish and the girls did there 5k's right at 23min.
|
| Brooks Launch/black Miles: 13.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles, the 1st 6 @ 7:51 pace (1/2 trails).
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| New Balance (blue) Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the TM @ 7:30 pace.
|
| Mizuno Wave Inspire 9 (red) Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| Jogged a 1/4 mile warm-up, ran a 2-mile tempo (6:12, 6:20), jogged 4.5, went into a second tempo (6:36, 6:15) and jogged the rest of the way home for 9.5 miles total.
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| Brooks Launch/black Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
| Jogged a mile and then did a 2-mile tempo (6:55,6:45), jogged another mile, went into a 2nd tempo (6:46,6:34), and the jogged a final mile home- 7 miles total.
|
| Brooks Launch/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles with my wife in 56 minutes.
|
| Mizuno Wave Inspire 9 (red) Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 3.00 | 0.00 | 3.25 |
| .25 warm-up and then 3 miles @ 6:27 pace on the gym TM.
|
| Brooks Launch/black Miles: 3.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 5.00 | 0.00 | 0.00 | 9.50 |
| Hot, humid, muggy...started with 2 miles @ mp (7:22,7:30), jogged a mile, and then alternated slow and mp for the next 6 (7:21,slow,7:14,slow,7:07,finished slow)- 9.5 miles total.
|
| New Balance (blue) Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on TM + weights.
|
| Brooks Launch/black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 5 of them trails, w/my 2 oldest.
|
| New Balance (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 7.50 | 0.00 | 0.00 | 8.75 |
| Jogged a 1/4 mile, ran 7 through the hills @ 7:22 pace, and then jogged the final mile home= 8.75 miles total.
|
| Brooks Launch/black Miles: 8.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on gym TM + weights.
|
| Brooks Launch/black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Jogged 1/4 mile, ran 2-miles firm (12:24) and then ran another 3.25- for 5.5 miles total.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| I got the flu late Sunday night and have been out of commission until today. This is the first time I've been sick in a while w/out having any marathon or race on the horizon, so it was nice to just take the 4 days off. Not that I had much choice, but at least I didn't have to stress about losing fitness. Went out today, jogged a mile, did 2 x 2 miles @ 7:14 pace, and then a fifth mp mile @ 7:02 pace before jogging the final 2- 8 miles total. Coughed up at least a 1/2 liter of gunk from my system and I'm still churning out more.
|
| Brooks Launch/black Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| Lifted weights and then did 6 miles on the TM- 3 warm-up (3rd progressive) and then 3 @ 6:27 pace. Day 7 w/no Diet Coke. Irritable, yet getting past the headaches.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Jogged a 1/4 and then moved into 2-mile tempo (6:16 pace), jogged a mile on the track, and then jogged home- 5.5 miles total.
|
| Dc-racers (blue) Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 7.00 | 0.00 | 0.00 | 8.50 |
| Ran 7 miles @ 7:23 pace and then jogged the rest of the way home- 8.5 miles total.
|
| New Balance (blue) Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Ran 2-miles down to the track @ 6:19 pace. Jogged a mile, ran a mile w/my 8-year-old who did it in 8:03. Ran 2 miles back home, the first in 6:05 and then jogged the rested- 6 miles total.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| Lifted weights, 3 mile progressive run (TM), and then 3-mile tempo (6:18,6:10,6min)- 6 miles total.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles @ 8:16 pace.
|
| New Balance (blue) Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles w/my 2 oldest @ just over an 8min pace.
|
| Brooks Launch/black Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Lifted at the gym and then did TM- 1 mile warm-up and 3 @ 7:30 pace (up and down w/incline up to 3%).
|
| Brooks Launch/black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Ran 4.5 out towards Goshen @ 8:25 pace, turned back and did 3 through steep hills @ 7:11 pace, and then jogged the final 1.5- 9 miles total.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, feeling a little achy in the right calf.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy at the gym.
|
| Brooks Launch/black Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles w/my wife.
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| Brooks Launch/black Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| 3-mile progressive warm-up and then 3-miles @ 6:27 pace on the TM.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.50 | 0.00 | 6.50 |
| 3 miles progressive warm-up and then 3.5 miles @ 6:27 pace on gym TM.
|
| Brooks Launch/black Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| Ran 1-mile warm-up, 3-mile mp tempo (7:07,7:22,7:07), jogged a mile, 2-mile tempo (7:10,7:01), and then jogged the last 2-miles home- 9 miles total.
|
| New Balance (blue) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| TM workout- 1 mile warm-up and 5 @ 7:30 pace.
|
| Brooks Launch/black Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 easy miles- 9:30 pace on the way out and 8:30 pace on the way back.
|
| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 2.00 | 0.00 | 0.00 | 11.75 |
| Ran the Turkey Trot course w/my 2 oldest daughter and then went almost another 6 miles more- ended up running 11.75 miles. The girls did an extra quarter to make it 12 even. They're insane!
|
| Brooks Launch/black Miles: 11.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on gym TM, 5 of them @ 7:30 pace.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| TM @ gym: 2-mile warm-up, 1-progressive mile down to 5:52 pace, held 5:52 for 1-mile, sped to 5:39 for 2nd mile, took a quick breather, and completed a final mile @ 5:45 pace. My TM times translate to 20-25 seconds slower on the road- still fast for me.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| On weekend getaway- ran 8miles w/my wife.
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| Brooks Launch/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.00 | 6.25 |
| Ran w/wife and 2 daughters...we all cut loose at the end, so did 5.25 slow and just over 6min for the final mile.
|
| Brooks Launch/black Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.50 | 0.00 | 4.50 |
| Gym TM: 2-mile warm-up, 1 progressive mile and then finished w/1.5 miles @ 6:22 pace.
|
| Dc-racers (blue) Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles @ just under 8:30 pace- 37:55 out and 37:45 back.
|
| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.50 | 0.00 | 3.50 |
| TM workout: 1-mile warm-up, 1 progressive mile, and then 1.5 miles @ 6:15 pace.
|
| Brooks Launch/black Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran 5 miles w/my wife and an extra 3.25 on my own- 8.25 miles total.
|
| New Balance (blue) Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.50 | 3.00 | 0.00 | 6.00 |
| Ran 3-miles progressively, stretched, and then 3 more miles in 18min- 6 total.
|
| Brooks Launch/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 1.00 | 0.00 | 8.25 |
| Ran the Turkey Trot course (10k) w/my oldest 2- stuck together for the first 5 miles and then all ran our own pace, finished just under 48 minutes and the other 2 weren't far behind.
Ran another 2 miles with girls #5 and 6- 8.25 for the day.
|
| Brooks Launch/black Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.10 | 2.50 | 2.50 | 0.00 | 5.10 |
| Ran a short warm-up and then a 5-mile down and back- ran first 2.5 in 17:27 (6:59) pace and was back in 34 minutes flat (6:37 pace back and 6:48 pace overall).
|
| Brooks Launch/black Miles: 5.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| Gave my 2 oldest girls a solid workout today...began by a .5 mile warm-up and then running two 1-mile repeats on the road (6:17, 6:14)- the girls did 6:26/6:32 and 6:36/7flat, veered into the woods and did two 1/4 mile uphills (very steep), and then jogged for 1/2 mile before doing an 800 on a gravel path- 2:50/3flat/3:12. Jogged the rest of the way home for 7.5 miles total.
|
| Brooks Launch/black Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on TM @ gym.
|
| Dc-racers (blue) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran the road race course w/my 2 daughters (7.1)- did it in 54:30- one of my daughter's did it in 54:26 (7:40 pace) and the other in 55:58 (7:53 pace)...+ cooldown for 8 miles total.
|
| Mizuno Wave Inspire 9 (red) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the TM @ gym.
|
| New Balance (blue) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles w/my wife and an extra 2 on my own- 7 total.
|
| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Ran Goshen Turkey Trot course in 42:38 (6:52 pace). Nowhere near race shape, yet respectable for my current weight and mileage.
|
| Brooks Launch/black Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles at the gym + weights.
|
| Mizuno Wave Inspire 9 (red) Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.50 | 0.00 | 0.00 | 8.00 |
| Ran the Litchfield RR course w/2 oldest girls- 14-year-old went 7 miles @ 7:35 pace and 15-year-old did the same @ 7:49 pace. I stuck w/my oldest until the final mile and then finished right behind my 2nd oldest in 53:15- we all jogged an extra mile for 8 total.
|
| New Balance (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles @ the gym.
|
| Mizuno Wave Inspire 9 (red) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Ran Road Race (7miles) w/my daughter in 52:30.
|
| New Balance (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.10 | 0.00 | 7.10 |
| Ran LRR at 8:30 pace, busting out fast for the final mile- 7.1 total in 58 minutes.
|
| New Balance (blue) Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on gym TM.
|
| Mizuno Wave Inspire 9 (red) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 7:30 pace on gym TM.
|
| Mizuno Wave Inspire 9 (red) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Ran Goshen Turkey Trot course in 42:50 (6:55 pace). Didn't wear gloves and my left pinky is still purple as I type.
|
| Brooks Launch/black Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the gym TM.
|
| Brooks Launch/black Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles w/my wife- part road and part trail.
|
| New Balance (blue) Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 1.00 | 3.00 | 0.00 | 7.10 |
| 4 progressively faster miles and then last three @ 6:27 pace (TM)- .1 mile cooldown- 7.1 total.
|
| Brooks Launch/black Miles: 7.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran 7.25 miles w/my oldest 2- feeling very sluggish today.
|
| New Balance (blue) Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.20 | 0.00 | 0.00 | 6.50 |
| Ran the Goshen Turkey Trot course w/my 2 oldest- I ran 42:32 (6:52 pace); the other two ran it in 45:33 (7:21 pace) and 47:40 (7:41 pace)- 6.5 miles total.
|
| Brooks Launch/black Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 2.50 | 0.00 | 6.30 |
| Two miles firm to the track (12:30) and then 2 x 200 before jogging back home- 6.3 miles total.
|
| Brooks Launch/black Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| I flipped flopped days- this is yesterday and yesterday is today- 3 miles yesterday on TM- 2 @ 7:30 pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles outside.
|
| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
| Progessive warm-up and then did the last 2 miles @ 6min pace- 5 miles total (on TM).
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| Brooks Launch/black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on the TM.
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| Brooks Launch/black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran in negative windchill today- bundled up, so actually worked up a sweat. The toes got numb, but otherwise a fairly comfortable run- 6 miles total.
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| Mizuno Wave Inspire 9 (red) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Ran Turkey Trot course in 42:08 (6:48 pace). My other 2 daughters ran it in 44:41 (7:12 pace) and 47:38 (7:41 pace).
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| Brooks Launch/black Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the TM
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| Mizuno Wave Inspire 9 (red) Miles: 4.00 |
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| | Race: |
Goshen Turkey Trot (6.2 Miles) 00:43:08, Place overall: 35, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.20 | 0.00 | 0.00 | 6.50 |
| Ran the Goshen Turkey Trot- it was 23 degrees w/"Real Feel" of 2 degrees. Ran it steady and was satisfied w/the result. My 2 oldest placed for their age division- 45:30 (1st) and 48:35 (2nd). We came home w/ribbons, a gift certificate, and 3 pies. Overall, great day! Happy Thanksgiving to the rest of you bloggers!
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| Dc-racers (blue) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Oops...got this an Wednesday's runs backwards. Turkey Trot took place on Thanksgiving and this one Wed., but I'm too lazy to correct. 4 miles on TM.
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| New Balance (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles- part road, part trail- high 20's w/light wind. Kept around 8:40 pace.
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| Brooks Launch/black Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| TM: 3 miles easy and then last mile @6min pace.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warm-up and then 4 @7:30 pace.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Long and slow...went through a hilly course for 12.75 miles. Stopped at mile 8 to stretch since I haven't gone over 10 miles for some time now. Sore at the end, but happen to get in a little distance.
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| New Balance (blue) Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| Ran 1.5 warm-up and then ran Jingle Bell 5k course in 20:02 (my daughters did 21:48 and 23:11). Jogged back home for just over 6 miles total.
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| Dc-racers (blue) Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on gym TM + weights.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 3 mile warm-up and then 3 miles @ 6:27 pace on gym TM.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| mid-20's went 6 miles- 2 @ 9min pace, 2 @ 8:30 (uphill), and then closed with 2 @ just under 8min pace.
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| New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 6 TM miles @ gym, the last 4 @ 6:27 pace.
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| Dc-racers (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the gym TM.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Crawled 6 miles through icy roads.
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| New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:30 pace on the TM.
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| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Weights + 6.5 miles on the TM, the last 3 @ 6:27 pace.
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| Brooks Launch/black Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles w/my daughters out in the snow- 44minutes.
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| New Balance (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 7:30 pace on gym TM.
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| Mizuno Wave Inspire 9 (red) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.75 | 0.00 | 4.00 |
| 4 miles on gym TM, the last .75 @ 6:27 pace.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Ran 5 miles @ 7:49 pace and then another 1.25 uphill to finish things off- 6.25 total (ran w/2 daughters).
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| Mizuno Wave Inspire 9 (red) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on gym TM + 20 min on high stairs + 20 minutes weights.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 1.00 | 0.00 | 0.00 | 7.70 |
| Ran 7.7 miles in just under 8min pace w/my 2 oldest. Finished the last mile in just under 7:30 pace.
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| New Balance (blue) Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 4.00 | 0.00 | 0.00 | 5.30 |
| Ran 2 x 2 miles w/quarter jog in between- 6:55 pace and then 6:45 pace- jogged the last mile for 5.3 total.
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| Asics Dc-racer Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on the TM @ the gym.
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| Brooks Launch/black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles @ 9min pace out in the windy cold.
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| Mizuno Wave Inspire 9 (red) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ just over an 8min pace w/my 2 oldest.
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| New Balance (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the TM.
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| Brooks Launch/black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM, 4.5 of them @ 7:30 pace.
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| Brooks Launch/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 3.00 | 0.00 | 5.00 |
| 2 mile warm-up + 3 @ 6:27 pace- gym TM.
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| Dc-racers (blue) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles w/my oldest in the cold.
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| Mizuno Wave Inspire 9 (red) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles in the snow @ just under 8min pace.
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| New Balance (blue) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1724.05 | 476.80 | 295.90 | 3.85 | 2500.60 |
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| Brooks Launch 2 (orange) Miles: 125.50 | Brooks Launch (orange) Miles: 148.00 | Riders Red/yellow Miles: 124.35 | Brooks Pure Cadence (red) Miles: 5.00 | Mizuno Wave Inspire (yellow/blue) Miles: 404.05 | Brooks Racer (red/white) Miles: 41.70 | Brooks Adrenaline (black) Miles: 7.50 | Dc-racers (blue) Miles: 134.15 | Wave Inspire 16 Miles: 414.05 | Elixir 8's Miles: 111.60 | Elixir 8's Orange/black Miles: 107.45 | Mizuno Wave Inspire 9 (red) Miles: 209.15 | New Balance (blue) Miles: 332.60 | Barefoot Miles: 8.00 | Brooks Launch/black Miles: 313.45 | Asics Dc-racer Miles: 5.30 |
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